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9 Ways to Stretch Your Hip Flexors For A Great Warm Up And Workout

When it comes to longevity in the weight room and on the field, not getting hurt is key. And while it’s mostly anecdotal evidence, the athletes and clients of mine who perform dedicated stretches – especially the hip flexor stretch – prior to training and competition tend to not get hurt.

Sure, we know that stretching is important to give our muscles a break and heal from all the vigorous activity we put them through during workouts, but which parts of the body do we normally focus on? Hint: legs and arms. The hips are oftentimes overlooked and under stretched, which is unfortunate because they are designed to take on a lot of force.

Stretching the hip flexors allows them to reach their full range of motion. If you’re not utilising your hips’ full range of motion, a lot of the load they could potentially carry will instead fall onto your lower back, which creates problems over time. Check out these nine hip stretches to help put the hop in your hips.

Butterfly Stretch:

This stretch serves to stretch not only your hip flexors, but your hamstrings as well.

How to:

Begin in a seated position on the floor.

Bend your knees to the sides, holding the soles of your feet together with your hands.

Slowly pulling through your back, bend at your waist and bring your chest to as low as you can go.

Hold this pose breathing in and out for 30 seconds.

Related article: 6 Stretching Exercises to Help Reduce And Relieve Lower Back Pain

Crossover Hip Stretch:

This stretch feels so good, you’ll dream about stretching out while sitting at your desk!

How to:

Lie on your back with your legs extended and your back straight.

Keep your hips level and your lower back down on the floor.

Bend your left knee, placing left foot flat on the floor.

Cross your right ankle at your left knee.

Grab the back of your left thigh and hug your legs towards your chest.

Place your right elbow on the inner portion of your right knee and push it slightly to the side.

Breathe deeply and hold for 10-30 seconds.

Repeat on opposite side.

Related article: 10 Seriously Awesome Benefits of Stretching And Why You Need This In Your Life

Deep Squat Stand:

Get your quads, glutes and hamstrings stretched out with this deep stretch!

How to:

Stand tall with your feet wider than hip-width apart.

Bend forward at your waist to grab your toes with your hands.

Drop down into a deep squat while keeping your arms straight, elbows inside your knees, back flat and chest up.

While holding your toes, raise your hips back and straighten your knees until you feel a good stretch in the back of your legs.

Hold for 1 to 2 seconds.

Continue for the remainder of the set.

Related article: 6 Stretches To Relieve Muscle Stiffness You Can Do At Your Desk At Work

Extended Wide Squat:

As if the deep squat stand wasn’t enough, this one will really extend the squat and give your muscles the treatment they deserve!

How to:

Stand with your feet slightly wider than your hips.

Bend your knees, and lower your hips down toward the ground.

Bring your palms together at your heart centre, and firmly press your elbows against the inside of your knees.

This will help to open your hips even further.

After five breaths, release the hands to the floor and walk them away from your feet, as far as comfortable, to increase the stretch in the hips and lower back.